2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

7.25.2017

CrossFit San Ramon – CrossFit

Skill Work

Rowing –

1. arms only

2. Hips only

3. Legs only

4. All together

2×100 meter sprints of each 1,2,3& 4

Metcon (Time)

for time

1000M Row

80 Wall Balls 20/14

60 Sit Ups

40 Push Ups

20 Ring Rows


7.24.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Back Squat (7×3 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

RX+ Fran (Time)

RX+ Fran

For Time

21-15-9

Thrusters 115/75

Chest To Bar Pull Ups

Bonus Abs

4×12 leg raises in rings

4×12 partner GHR


7.24.2017

CrossFit San Ramon – CrossFit

Back Squat (7×3 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

RX+ Fran (Time)

RX+ Fran

For Time

21-15-9

Thrusters 115/75

Chest To Bar Pull Ups

Bonus Abs

4×12 leg raises in rings

4×12 partner GHR


7.23.2017

CrossFit San Ramon – CrossFit

Skill Work

pistols – find your progression, then

3×8 each leg

Ring Rows – 3×12

Dips 3×12

Metcon (Time)

6 RFT

12 alternating pistols

16 KB Snatch 53/35 (rx+) 70/53

20 Double Unders


7.22.2017

CrossFit San Ramon – CrossFit

Snatch (to max)

Snatch (6×3 80%)

Metcon (Time)

record fastest

4×250 meter hill sprints

record fastest

Metcon (Time)

3 RFT

10 full snatch 75/55 (rx+) 135/95

10 Toes to Bar

20 Lateral jumps over the bar


7.21.2017bootcamps

CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (AMRAP – Rounds)

40 min EMOM

min 1 – 10 Pull Ups (rx+) 10 C2B (scaled – 5 ring row, 5 push ups)

min 2 – 10 OH Lunges 75/55 (rx+) (rx+) 117/75

min 3 – KB Swing 53/35 (rx+) 70/53

min 4 – 100 m Sprint

Score is rounds completed without scaling any movement or weight


7.21.2017

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds)

40 min EMOM

min 1 – 10 Pull Ups (rx+) 10 C2B (scaled – 5 ring row, 5 push ups)

min 2 – 10 OH Lunges 75/55 (rx+) (rx+) 117/75

min 3 – KB Swing 53/35 (rx+) 70/53

min 4 – 100 m Sprint

Score is rounds completed without scaling any movement or weight